STRENGTH TRAINING

One Big Ball, One Fine Butt: Stability Ball Glutes Exercises

Photo Credit: Nicolas Smith
Stability Ball Hip Raises
Sit on the floor with the stability ball behind your back and under your neck. Your head and upper shoulders should be resting against the ball. Bend your knees so that your feet are flat on the floor directly under your knees. Slowly raise your hips toward the ceiling as you roll the ball slightly backward. At the top of your lift, your hips will be completely open, the ball will be under your neck and shoulders, and your knees will be bent at a 90-degree angle. Hold for a moment, then reverse direction and slowly lower back down.

Do this a couple of times to get the feel, then start in the same position but with one leg extended parallel to the floor. As you lift your hips, keep that leg extended. At the top of your lift you will be flat from the top of your head, across your hips, and all the way to the tip of the toe on that extended leg. To complete one set, repeat for 10 repetitions on one side, then switch legs and do another 10 reps.

The Exercises
  1. Stability Ball Hip Raises
  2. Stability Ball Leg Raises
  3. Stability Ball Lunges
  4. Stability Ball Wall Sits